{"id":5554,"date":"2021-11-05T01:11:40","date_gmt":"2021-11-05T01:11:40","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5554"},"modified":"2024-12-07T13:07:10","modified_gmt":"2024-12-07T13:07:10","slug":"12-week-body-transformation-workout-plan-with-free-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf","title":{"rendered":"The Best 12 Week Body Transformation Workout Plan (Free PDF)"},"content":{"rendered":"\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Workout Goal<\/td><td>Transform from Lean to Muscular<\/td><\/tr><tr><td>Frequency<\/td><td>4-6 days a week<\/td><\/tr><tr><td>Duration\/session<\/td><td>75-90 minutes<\/td><\/tr><tr><td>Split Type<\/td><td>Full-body, PPL, Body Part, &amp; Hybrid<\/td><\/tr><tr><td>Exercise Type<\/td><td>Resistance Weight Training<\/td><\/tr><tr><td>Experienced Require<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Program Duration<\/td><td>12 Weeks<\/td><\/tr><tr><td>Target Gender<\/td><td>Males (Females can try this <a href=\"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-month-gym-workout-plan-for-women-with-pdf\" rel=\"noreferrer noopener\">routine<\/a>)<\/td><\/tr><tr><td>Alternate Plan<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/12-week-body-recomposition-workout-plan-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-body-recomposition-workout-plan-with-pdf\" rel=\"noreferrer noopener\">Body Recomposition from Fat to Fit<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Building a strong and aesthetic physique is the ultimate goal of many fitness enthusiasts. However, it requires discipline, proper nutrition, and a well-designed workout program.<\/p>\n\n\n\n<p>A good workout program allows you to train in an organized way and help you achieve your best shape.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share a comprehensive 12-week body transformation workout plan for those who want to build muscles and transform their physique from lean to muscular.<\/p>\n\n\n\n<p>This workout program will be challenging and require great effort, but it will ultimately help you achieve your best physique over time.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"YX4HgMVB\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-08T16:48:07.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"My Training Videos.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/YX4HgMVB-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/YX4HgMVB.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Transformation-Workout-Plan-Summary.jpg\" alt=\"3 Month Transformation Workout Plan Summary\" class=\"wp-image-27489\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Transformation-Workout-Plan-Summary.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Transformation-Workout-Plan-Summary-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Transformation-Workout-Plan-Summary-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>This program involves popular training splits, such as push-pull-legs, upper-lower, full-body, and muscle-group splits, allowing you to train your muscles effectively while keeping you interested in lifting weights.<\/p>\n\n\n\n<p><strong>Here&#8217;s how you going to train throughout the 12 weeks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1:<\/strong> Full-Body Split<\/li>\n\n\n\n<li><strong>Week 2:<\/strong> Full-Body Split<\/li>\n\n\n\n<li><strong>Week 3:<\/strong> Upper\/Lower Split<\/li>\n\n\n\n<li><strong>Week 4:<\/strong> Upper\/Lower Split<\/li>\n\n\n\n<li><strong>Week 5:<\/strong> Push, Pull, Legs (PPL)<\/li>\n\n\n\n<li><strong>Week 6:<\/strong> Push, Pull, Legs (PPL)<\/li>\n\n\n\n<li><strong>Week 7:<\/strong> Hybrid Split<\/li>\n\n\n\n<li><strong>Week 8:<\/strong> Hybrid Split<\/li>\n\n\n\n<li><strong>Week 9:<\/strong> Hybrid Split<\/li>\n\n\n\n<li><strong>Week 10:<\/strong> Muscle Group Split<\/li>\n\n\n\n<li><strong>Week 11:<\/strong> Muscle Group Split<\/li>\n\n\n\n<li><strong>Week 12:<\/strong> Muscle Group Split<\/li>\n<\/ul>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/12-week-full-body-workout-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">full-body<\/a> training involves targeting all major muscle groups in each session. It is a time-efficient way to get more work done in less time without putting much stress on a single muscle group. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5554\"><a href=\"javascript:void(0)\"  title=\"A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men&#8211; The Journal of Strength and Conditioning Research\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5554-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5554-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2021\/06000\/A_Comparison_Between_Total_Body_and_Split_Routine.6.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>&#8211; The Journal of Strength and Conditioning Research<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5554\"><a href=\"javascript:void(0)\"  title=\" Evangelista, Alexandre Lopes et al. \u201cSplit or full-body workout routine: which is best to increase muscle strength and hypertrophy?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5554-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5554-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Evangelista, Alexandre Lopes et al. \u201c<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8372753\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8372753\/\" rel=\"noreferrer noopener\">Split or full-body workout routine: which is best to increase muscle strength and hypertrophy<\/a>?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781<\/span><\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/5-day-upper-lower-split-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">upper\/lower split<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf\" data-type=\"post\" data-id=\"13409\" target=\"_blank\" rel=\"noreferrer noopener\">PPL <\/a>involve training the upper and the lower muscle groups in separate sessions. They allow you to focus on upper and lower body parts more effectively and will help you build strength and mass.<\/p>\n\n\n\n<p>The hybrid split involves combining upper and lower body parts and often includes supersets and tri-sets to target the muscles in a time-efficient manner.<\/p>\n\n\n\n<p>And the <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" data-type=\"post\" data-id=\"10663\" target=\"_blank\" rel=\"noreferrer noopener\">Bro-split<\/a> or single-muscle group split involves focusing on one body part a day. It is easy to follow and allows you to work on improving symmetry and muscle definition.<\/p>\n\n\n\n<p>The combination of <a href=\"https:\/\/thefitnessphantom.com\/best-workout-splits-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"9253\" rel=\"noreferrer noopener\">multiple training splits<\/a> in this transformation gym workout program will keep you engaged and help you develop strength and hypertrophy over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate 12 Week Body Transformation Workout Plan to Get From Lean to Muscular<\/strong><\/h2>\n\n\n\n<p><strong>Before you start, keep the following things in mind:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase the loads when you decrease the repetitions.<\/li>\n\n\n\n<li>Do each rep in a controlled manner by engaging your working muscles efficiently.<\/li>\n\n\n\n<li>Whether you lift light or heavy, make sure you feel the full contraction and try to reach failure in each set.<\/li>\n\n\n\n<li>Keep increasing load over time to stimulate strength and mass growth.<\/li>\n\n\n\n<li>The plus (+) sign indicates superset. Know more <a href=\"https:\/\/thefitnessphantom.com\/superset-workout-examples\" data-type=\"post\" data-id=\"6021\" target=\"_blank\" rel=\"noreferrer noopener\">about Superset<\/a>.<\/li>\n\n\n\n<li>When the number of sets and reps is overwhelming, lower it according to your needs.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\"><span style=\"font-size: inherit;\">Week 1 &#8211; Full Body Workout<\/span><\/h3>\n\n\n\n<p>You&#8217;ll train four times during this week &#8211; three days of weight training and one day of cardio.<\/p>\n\n\n\n<p><strong>Schedule for the first and second week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Full Body Workout<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Full Body Workout<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Full Body Workout<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Cardio<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>Shoulder &amp; Legs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Dumbbell Squat<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Pull-ups + Dips (superset)<\/td><td>Upper Body<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Leg Extension + Lateral Raises<\/td><td>Shoulder &amp; Legs<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Barbell Curl + Bar Pushdown<\/td><td>Arms<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Incline Treadmill Walk<\/td><td>Full Body<\/td><td>1<\/td><td>6-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday<\/strong> &#8211; <strong>Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Resistance Band Deadlift<\/td><td>Lower Body<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Lat Pulldown + Leg Curl<\/td><td>Back &amp; Legs<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Overhead Press + Calf Raises<\/td><td>Shoulder &amp; Legs<\/td><td><\/td><td>10-15<\/td><\/tr><tr><td>Pec Deck Fly + Cable Crunches<\/td><td>Chest &amp; Abs<\/td><td><\/td><td>8-10\/side x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#7_One-arm_Dumbbell_Row\" target=\"_blank\" rel=\"noreferrer noopener\">1-arm DB Row<\/a> + <a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Raises<\/a><\/td><td>Back and Abs<\/td><td><\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday<\/strong> &#8211; <strong>Weight Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Push-up<\/a><\/td><td>Chest<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Step Up<\/a><\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\">Incline IYT Raises<\/a><\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rowing<\/a><\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#4_Machine_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Pec Deck Fly<\/a><\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>Abs<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<p>Perform at your own pace.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>10-15 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5-10 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 15-30 secs<\/td><td>2-minute<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 sets of 50 jumps<\/td><td>3-minute<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3 sets of 5-10 reps<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 2 &#8211; Total Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Swings<\/td><td>Legs &amp; Shoulder<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Dumbbell Push Press<\/td><td>Shoulder<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline Prone DB Row<\/td><td>Back<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Reverse Pec Fly<\/td><td>Rear Delt &amp; Trap<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Dips + Chin-ups<\/td><td>Chest &amp; Arms<\/td><td>3<\/td><td>Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-barbell-push-exercises#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Bench Press<\/a><\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>Hamstrings<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Seated Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-trapezius-exercises#7_Dumbbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Shrug<\/a><\/td><td>Upper Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/GY65IjOUxbU\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/GY65IjOUxbU\" rel=\"noreferrer noopener\">Cable Bicycle Crunch<\/a><\/td><td>Abdominals<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (Assisted\/Self)<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Full Body<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Machine Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hack Squat<\/td><td>Legs<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>Legs<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#5_Elevated_Plank_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-back-workout-and-exercises#5_Elevated_Plank_Row\" rel=\"noreferrer noopener\">Elevated Plank DB Row<\/a><\/td><td>Back<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Overhead Extension + Hammer Curl<\/td><td>Arms<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Incline Treadmill Walk<\/td><td>15-20 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5-10 minutes<\/td><td>3-minute<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 sets of 15-30 secs<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/a0cSoi9DfSA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/a0cSoi9DfSA\" rel=\"noreferrer noopener\">Low Impact Cardio<\/a><\/td><td>20 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 3 &#8211; Upper\/Lower Split<\/h3>\n\n\n\n<p>The third week is based on the upper-lower split and involves lifting weights five times weekly with three sessions for the torso and two for the legs.<\/p>\n\n\n\n<p>The upper body day involves training two to <a href=\"https:\/\/thefitnessphantom.com\/three-body-parts-a-day-split-workout\" target=\"_blank\" data-type=\"post\" data-id=\"27442\" rel=\"noreferrer noopener\">three muscle groups a day<\/a> while you train your  entire legs on each lower body day.<\/p>\n\n\n\n<p><strong>Weekly schedule for 3rd and 4th week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Upper Body<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Lower Body<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Upper Body<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Active Recovery Day<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Lower Body<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Upper Body<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: OFF<\/li>\n<\/ul>\n\n\n\n<p>You can do the cardio of your choice on active recovery days to enhance your cardiovascular fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Press<\/td><td>Chest<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Machine\/Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>16, 14, 12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Reverse Pec Fly<\/td><td>Shoulder<\/td><td>3<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Triceps<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>20, 16, 12<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Walking Lunges<\/td><td>Legs<\/td><td>3<\/td><td>8\/leg<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (Assisted\/Self)<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Back<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a> + Knee Raises<\/td><td>Biceps &amp; Ab<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Step Up<\/td><td>Legs<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Back\/Hack Squat<\/td><td>Quads<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>Glutes<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Abduction<\/td><td>Adductors<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>Shoulder<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" data-type=\"post\" data-id=\"26225\" rel=\"noreferrer noopener\">Seated FDL Raises<\/a><\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Upright Row<\/td><td>Delts &amp; Traps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chin-ups + Bench Dips<\/td><td>Arms<\/td><td>4<\/td><td>6-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 4 &#8211; Upper\/Lower Split<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Press<\/td><td>Chest<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Machine\/Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>16, 14, 12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Reverse Pec Fly<\/td><td>Shoulder<\/td><td>3<\/td><td>12, 10, 10<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Triceps<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>20, 16, 12<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Walking Lunges<\/td><td>Legs<\/td><td>3<\/td><td>8\/leg<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (Assisted\/Self)<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>Back<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Curl + Knee Raises<\/td><td>Biceps &amp; Ab<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Step Up<\/td><td>Legs<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Back\/Hack Squat<\/td><td>Quads<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>Glutes<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Abduction<\/td><td>Adductors<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>Shoulder<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Upright Row<\/td><td>Delts &amp; Traps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chin-ups + Bench Dips<\/td><td>Arms<\/td><td>4<\/td><td>6-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 5 &#8211; Push, Pull, Legs<span style=\"font-size: inherit;\"> (PPL)<\/span><\/h3>\n\n\n\n<p>The fifth and sixth week involves splitting training sessions into push, pull, and leg workouts.<\/p>\n\n\n\n<p>With this split, you can hammer each muscle group twice per week, one time with a moderate rep range and the other time with a lower rep range (heavyweight sets).<\/p>\n\n\n\n<p><strong>Weekly Schedule for the 5th &amp; 6th week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Push Workout A<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Pull Workout A<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Legs Workout A<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Push Workout B<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Pull Workout B<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Leg Workout B<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Push Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Chest Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Pec Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Pecs &amp; Tris<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Skull Crusher<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Pull Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Pulldown (Overhand Grip)<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Row (Close Grip)<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Straight-arm Lat Pullover<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Fly \/ Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; <strong><strong>Leg Workout A<\/strong><\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>Legs<\/td><td>2<\/td><td>8\/leg<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quads<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hack Squat<\/td><td>Quads<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>Glutes<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Push Workout B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>Chest<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Overhead Extension<\/td><td>Triceps<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; <strong>Pull Workout B<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlifts<\/td><td>Back<\/td><td>4<\/td><td>5-6<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>Back<\/td><td>3<\/td><td>6\/arm<\/td><\/tr><tr><td>Lat Pulldown (Close Grip)<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>T-Row (Pronated Grip)<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Cable Bicycle Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; <strong>Leg Workout B<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Legs<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Quads<\/td><td>4<\/td><td>6\/arm<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Hamstrings<\/td><td>4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 6 &#8211; Push, Pull, Legs (PPL)<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Push Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Chest Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Pec Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>Pecs &amp; Tris<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Skull Crusher<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Pull Workout A<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Pulldown (Overhand Grip)<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Row (Close Grip)<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Straight-arm Lat Pullover<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Fly \/ Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; <strong><strong>Leg Workout A<\/strong><\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>Legs<\/td><td>2<\/td><td>8\/leg<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quads<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hack Squat<\/td><td>Quads<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>Glutes<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Push Workout B<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>Chest<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Overhead Extension<\/td><td>Triceps<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; <strong>Pull Workout B<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlifts<\/td><td>Back<\/td><td>4<\/td><td>5-6<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>Back<\/td><td>3<\/td><td>6\/arm<\/td><\/tr><tr><td>Lat Pulldown (Close Grip)<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>T-Row (Pronated Grip)<\/td><td>Back<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Cable Bicycle Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; <strong>Leg Workout B<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Legs<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>Quads<\/td><td>4<\/td><td>6\/arm<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Hamstrings<\/td><td>4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-2-color has-text-color has-background has-link-color wp-elements-43013cc06bae0536ee193aeb20e76607\" style=\"background-color:#000000\">Week 7 &#8211; Hybrid Split<\/h3>\n\n\n\n<p>You&#8217;ll train three muscle groups daily (a combination of upper and lower body split) from the 7th to 9th week.<\/p>\n\n\n\n<p><strong>Weekly Schedule for the 7th, 8th, and 9th Week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Chest, Shoulder, and Hamstrings<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Back, Abs, and Calves<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Quads, Arms, and Glutes<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Chest, Shoulder, and Hamstrings<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Back, Abs, and Calves<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Quads, Arms, and Glutes<\/li>\n\n\n\n<li><strong>Sunday<\/strong>: Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pec Deck Fly<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-isolation-chest-exercises#4_High_Cable_Crossover\" target=\"_blank\" rel=\"noreferrer noopener\">High-to-Low Cable Fly<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Front Delt Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Raises&nbsp;+ Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chest Supported DB Rows<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row (Overhand Grip)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises + <a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#11_Hanging_L-Sit\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#11_Hanging_L-Sit\" rel=\"noreferrer noopener\">L-Hang Hold<\/a><\/td><td>4<\/td><td>20\/15-sec<\/td><\/tr><tr><td>Knee Raises +&nbsp;Cable Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Squat<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Extension + Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Leg Press + Triceps Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td> Hip Thrust + DB Skull Crushers<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Chest Press<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>30-degree Incline Cable Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Rear Delt Fly + <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-leg-curl\" target=\"_blank\" data-type=\"post\" data-id=\"3757\" rel=\"noreferrer noopener\">Lying Leg Curl<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Pulldown<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lat Machine Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=uMr1txvrmgg\" target=\"_blank\" rel=\"noreferrer noopener\">Low Back Extension<\/a>&nbsp;+ High-to-Low Chop<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Single-leg Calf Raises + Cable Bicycle Crunch<\/td><td>2<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Reverse Lunges + Hammer Curl<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Step-up +&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#5_Reverse_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Barbell Curl<\/a><\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Hack Squat +\u00a0<a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#6_Crossbody_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Crossbody Triceps Extension<\/a><\/td><td>2<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 8 &#8211; Hybrid Split<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Chest Press<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Incline Hammer Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Overhead Dumbbell Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Raises&nbsp;+ Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Standard Deadlift\/Pull-ups<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/gNO7qaXo9is\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/gNO7qaXo9is\" rel=\"noreferrer noopener\">Pulldown (Medium &amp; Neutral Grip)<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Low Back Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises + Ab Wheel Rollout<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Knee Raises +&nbsp;Cable Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>DB Lateral Squat<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Extension + Incline DB Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hack Squat + Triangle Push-ups<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hip Thrust + <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#9_Dumbbell_Tate_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#9_Dumbbell_Tate_Press\" rel=\"noreferrer noopener\">DB Tate Press<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Chest Press<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>30-degree Incline Cable Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Rear Delt Fly + Lying Leg Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Pulldown<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lat Machine Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Low Back Extension&nbsp;+ High-to-Low Chop<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Single-leg Calf Raises + Cable Bicycle Crunch<\/td><td>2<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Reverse Lunges + Hammer Curl<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Step-up +&nbsp;Reverse Barbell Curl<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Hack Squat +\u00a0Crossbody Triceps Extension<\/td><td>2<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 9 &#8211; Hybrid Split Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pec Deck Fly<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>High-to-Low Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Front Delt Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Raises&nbsp;+ Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Chest Supported DB Rows<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row (Overhand Grip)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises + L-Hang Hold<\/td><td>4<\/td><td>20\/15-sec<\/td><\/tr><tr><td>Knee Raises +&nbsp;Cable Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Squat<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Extension + Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Leg Press + Triceps Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td> Hip Thrust + DB Skull Crushers<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Shoulder, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deficit Push-ups<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Incline Hammer Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_Raises\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\">Incline IYT Raises<\/a><\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Face Pull + <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#6_Hamstring_March\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#6_Hamstring_March\" rel=\"noreferrer noopener\">Hamstrings March<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Abs, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Standing Cable Lat Pullover<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Close grip T Row<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Calf Raises&nbsp;+ Hanging Knee Raises<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>1-leg Calf Raises + Cable Bicycle Crunch<\/td><td>2<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Quads, Arms, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Walking Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Landmine Squat<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hip Thrust +&nbsp;Concentration Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Chin-ups + Bench or Bar Dips<\/td><td>3<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 10 \u2013 Bro Split Workout<\/h3>\n\n\n\n<p>In the final three weeks of the body transformation training program, you&#8217;ll focus on a single-muscle group in each session. It will allow you to work on your weaknesses, bring out muscle definition, and improve your symmetry.<\/p>\n\n\n\n<p><strong>Weekly schedule for the 10th, 11th, and 12th week:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday<\/strong>: Chest<\/li>\n\n\n\n<li><strong>Tuesday<\/strong>: Back<\/li>\n\n\n\n<li><strong>Wednesday<\/strong>: Legs<\/li>\n\n\n\n<li><strong>Thursday<\/strong>: Shoulder<\/li>\n\n\n\n<li><strong>Friday<\/strong>: Biceps and Core<\/li>\n\n\n\n<li><strong>Saturday<\/strong>: Triceps and Core<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Cable Fly<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>DB Squeeze Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3-4<\/td><td>Failure<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over\/Prone Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip T Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>1-arm High Cable Row<\/td><td>3-4<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/vY1-i6sAOMc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/vY1-i6sAOMc\" rel=\"noreferrer noopener\">Low Machine Row<\/a><\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>DB Front Raises<\/td><td>3<\/td><td>8\/side<\/td><\/tr><tr><td>Lateral Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Lateral Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Biceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">H2L Cable Woodchop<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Cable Bicycle Crunches<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Triceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Overhead Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Rope\/Bar Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Decline Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Cable Reverse Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 11 &#8211; Muscle Group Split<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Press<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Deficit Push-ups<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Standard Deadlift<\/td><td>3-4<\/td><td>Failure<\/td><\/tr><tr><td>Neutral Grip Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Prone Grip Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Lat Pullover<\/td><td>3-4<\/td><td>10\/side<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Reverse Lunges<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Hack Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>75-degree Incline Seated Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>3<\/td><td>8\/side<\/td><\/tr><tr><td>Barbell Upright Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Front Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Biceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Spider Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>High Cable Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Cable Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Wrist Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>H2L Cable Woodchop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Cable Bicycle Crunches<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Triceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triangle Push-ups<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Close Grip Bench Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Overhead Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Pushdown Triceps Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Decline Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Cable Reverse Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 12 &#8211; One Body Part a Day Split<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Cable Fly<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Bar Dips<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>DB Squeeze Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3-4<\/td><td>Failure<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over\/Prone Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip T Row<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>1-arm High Cable Row<\/td><td>3-4<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/vY1-i6sAOMc\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/vY1-i6sAOMc\" rel=\"noreferrer noopener\">Low Machine Row<\/a><\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lunges<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>DB Front Raises<\/td><td>3<\/td><td>8\/side<\/td><\/tr><tr><td>Lateral Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Lateral Raise<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Biceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Exercises<\/strong><\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>H2L Cable Woodchop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Cable Bicycle Crunches<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Triceps and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Overhead Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Rope\/Bar Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Decline Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Cable Reverse Crunches<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Instructions to Follow This Program Effectively<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Pre-Workout Meal<\/strong><\/h4>\n\n\n\n<p>The foundation of a good workout session begins with a couple of hours of training. For example, what you consume before the workout matters a lot.&nbsp;<\/p>\n\n\n\n<p>For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on what kind of food you consume.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Warm-Up<\/strong><\/h4>\n\n\n\n<p>The warm-up is a crucial part of any weight training routine as it increases blood flow and heart rate helps prevent injuries and improves performance. <\/p>\n\n\n\n<p>You can use <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" data-type=\"post\" data-id=\"10182\" target=\"_blank\" rel=\"noreferrer noopener\">cardio machines<\/a> or perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" data-type=\"post\" data-id=\"10938\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight aerobic exercises<\/a> (not stretching), such as squat jumps, burpees, and jumping jacks for 5 minutes to get ready.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Post-workout Stretching<\/strong><\/h4>\n\n\n\n<p>Research shows that post-workout stretching helps reduce muscle soreness. So it&#8217;s best to perform some <a href=\"https:\/\/thefitnessphantom.com\/30-day-full-body-stretching-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">stretching exercises<\/a> after intense training.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5554\"><a href=\"javascript:void(0)\"  title=\"Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk.&nbsp;Journal of Athletic Training,&nbsp;40(3), 218\u2013220.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5554-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5554-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Andersen J. C. (2005). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise<\/a>: effect on muscle soreness and injury risk.&nbsp;<em>Journal of Athletic Training<\/em>,&nbsp;<em>40<\/em>(3), 218\u2013220.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. How Much Should You Lift?<\/strong><\/h4>\n\n\n\n<p>You can lift as heavy as possible as long as you perform the suggested reps and sets with the right form.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Optimal Rest Between Sets<\/strong><\/h4>\n\n\n\n<p>The rest time between sets can be sixty seconds to four minutes, depending on what type of exercises you do. For example, if you do <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"4243\" rel=\"noreferrer noopener\">compound liftings<\/a> you need to take 3-4 minutes of break and if you do <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" data-type=\"post\" data-id=\"7767\" target=\"_blank\" rel=\"noreferrer noopener\">isolation exercises<\/a>, the rest time would be 1-3 minutes.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6.<\/strong>&nbsp;<strong>Train When You Feel The Most Active<\/strong><\/h4>\n\n\n\n<p>You can train at any time of the day but make sure you feel physically and mentally active to give your hundred percent.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7. Progress Your Level<\/strong><\/h4>\n\n\n\n<p>Progressive overload is crucial for strength and hypertrophy. That&#8217;s why you should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. If You\u2019re a Beginner<\/strong><\/h4>\n\n\n\n<p>It is best to focus on form instead of weight for the first couple of months. Once you gain strength and learn the right form, you can progress your workout. You can also start with the&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\">one-hour program<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>9. Post Workout Meal<\/strong><\/h4>\n\n\n\n<p>You had a great workout session at the gym, but it is time to maximize your results through a post-workout meal. Having some <a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/04\/Highest-Protein-Weight-Gain-Food.jpg\" target=\"_blank\" data-type=\"attachment\" data-id=\"4003\" rel=\"noreferrer noopener\">good food<\/a> and supplements after the training will enhance your results.<\/p>\n\n\n\n<p>I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (this is only an example, a nutritionist can help you better in this case).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. Keep Yourself Hydrated<\/strong><\/h4>\n\n\n\n<p>Keeping yourself hydrated during the workout is crucial for an effective workout session. <\/p>\n\n\n\n<p>Research shows that it helps prevent uneasiness and injuries and boosts performance.<sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5554\"><a href=\"javascript:void(0)\"  title=\" Judelson DA, Maresh CM, Farrell MJ, et al. Effect of hydration state on strength, power, and resistance exercise performance.&nbsp;Med Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5554-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5554-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"> Judelson DA, Maresh CM, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.&nbsp;<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it Possible to Transform Your Physique in 12 Weeks?<\/strong><\/h2>\n\n\n\n<p>It is not possible to transform your physique in twelve weeks. Building muscles takes time, typically from six months to two years depending on how your body responds, how consistent you are, and what you consume to recover and build your muscles.<\/p>\n\n\n\n<p>A study published by the International Journal of Exercise Science has shown that intermediate lifters gained approximately 2.2 pounds of lean mass after eight weeks of resistance training.<sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5554\"><a href=\"javascript:void(0)\"  title=\" Thomas MH, Burns SP.&nbsp;Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5554-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5554-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"> Thomas MH, Burns SP.&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" rel=\"noreferrer noopener\">Increasing Lean Mass and Strength<\/a>: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;<em>Int J Exerc Sci<\/em>. 2016;9(2):159-167. Published 2016 Apr 1.<\/span><\/p>\n\n\n\n<p>So, if you\u2019ve been working out for a while, you can expect a 2-3 pound gain in two months, and if you are a beginner, you can expect more muscle growth in your initial training period.<\/p>\n\n\n\n<p>Three months may not be enough for muscle building, but it can help you achieve noticeable results if you follow this transformation workout plan properly. If you see muscle growth, you can continue further.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Free 12-Week Transformation Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-017d9cbe-e793-4f6f-9b95-1fc2e9116392\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Strength-Training-Plan-to-Transform-Your-Body.pdf\">3-Month Strength Training Plan to Transform Your Body<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/3-Month-Strength-Training-Plan-to-Transform-Your-Body.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-017d9cbe-e793-4f6f-9b95-1fc2e9116392\" download>Download<\/a><\/div>\n\n\n\n<p><br>You can download this free body transformation workout routine PDF and start training to get from lean to aesthetics.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2021\/06000\/A_Comparison_Between_Total_Body_and_Split_Routine.6.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men<\/a>&#8211; The Journal of Strength and Conditioning Research<\/div><\/li><li><span>2<\/span><div> Evangelista, Alexandre Lopes et al. \u201c<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8372753\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8372753\/\" rel=\"noreferrer noopener\">Split or full-body workout routine: which is best to increase muscle strength and hypertrophy<\/a>?.\u201d Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744\/einstein_journal\/2021AO5781<\/div><\/li><li><span>3<\/span><div>Andersen J. C. (2005). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise<\/a>: effect on muscle soreness and injury risk.&nbsp;<em>Journal of Athletic Training<\/em>,&nbsp;<em>40<\/em>(3), 218\u2013220.<\/div><\/li><li><span>4<\/span><div> Judelson DA, Maresh CM, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.&nbsp;<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/div><\/li><li><span>5<\/span><div> Thomas MH, Burns SP.&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" rel=\"noreferrer noopener\">Increasing Lean Mass and Strength<\/a>: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;<em>Int J Exerc Sci<\/em>. 2016;9(2):159-167. Published 2016 Apr 1.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Workout Goal Transform from Lean to Muscular Frequency 4-6 days a week Duration\/session 75-90 minutes Split Type Full-body, PPL, Body Part, &amp; Hybrid Exercise Type Resistance Weight Training Experienced Require Beginner to Intermediate Program Duration 12 Weeks Target Gender Males (Females can try this routine) Alternate Plan Body Recomposition from Fat to Fit Building a &#8230; <a title=\"The Best 12 Week Body Transformation Workout Plan (Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf\" aria-label=\"Read more about The Best 12 Week Body Transformation Workout Plan (Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27488,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[534,460,374,503,381],"class_list":["post-5554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-bodybuilding","tag-gym-workout","tag-muscle-building","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5554","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5554"}],"version-history":[{"count":42,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5554\/revisions"}],"predecessor-version":[{"id":27491,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5554\/revisions\/27491"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27488"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}